Friday 4.9 : Happy (Belated) Birthday Coach Mel

It was Mel’s birthday Thursday the 8th, but we are celebrating it Friday with a special workout made just for her birthday. Come in and get it done!

FRIDAY
Strength: Push Jerk
3-3-3-2-2-2

WOD: Coach Mel WOD
32 Burpees
32 Front Squat 95/65
32 HSPU
33 OHS 95/65
33 HSPU
33 Burpees

S: 22/23 reps, 65/45, Push-ups
L1: 75/55, DB (Deficit) Push-ups or Ring Dips
Rx+: 115/75

Extra Work
1. 100 Hang Power Clean 75/55
– EMOM perform 7 Thrusters + 3 Bar Facing Burpees

HomeWOD
CORE
150 Hollow Rocks
EMOM perform 6 Up Downs

WOD
5 Rounds
20 Lunges
20 Jumping Squats
20 Push-ups
20 Flutter Kicks
10 Burpees